* Disclaimer: these exercises are general advice only and are not specific to your individual needs. If you experience any pain or discomfort please seek medical advice.
PREGNANCY STRETCHES!
Aches and pains through the hips, groin, and low back are common during pregnancy but they're not normal!
- Firstly we'd recommend you get checked by your local chiro, osteo, Physio etc who has a focus on pregnancy care.
- Secondly - these home exercises might help ease off some of your tension and therefore pain!
Join Chiropractor Karli Plowright as she takes you through some simple movement patterns:
1) HIP FLEXOR:
*Aiming for RIGHT hip flexor:
- Kneel on your RIGHT knee and drop your hips forward into a lunge.
Make sure you keep your hips level and pointing forward; and your spine upright.
- To increase this stretch, using your RIGHT arm, reach up over your head, and over to the opposite side.
- Do a few rounds of slow and controlled breathing
- Swap sides!
*Note: you should feel a stretch in the front part of your right hip.
2) FUNCTIONAL HIP RANGE OF MOTION (ROM)
* Aiming for your RIGHT HIP
- Stand on your left leg, using something to support yourself (bench, chair etc) with your left hand.
- Bring your right knee up to 90 degrees - directly infront of you
- Slowly rotate your right leg outwards in a circular motion so that your knee is now behind you
- Lower your foot down to the ground
- Repeat this cycle
- Also do it in reverse!
- Swap sides!
ALTERNATIVE: - Do the above mentioned exercise whilst on all 4s!
Same concept: Bring the knee forward under your torso, then circular motion out to the side until your knee is behind you and then drop it back down to the ground. Reverse the direction. And repeat on the other side!
HIP ROTATION EXERCISES:
*Aiming for RIGHT HIP - Stand on left leg, using a bench or chair as support with left hand.
- Bring right knee up to 90 degrees infant of you.
- Move the lower part of your leg left and right
- Slowly and controlled.
- Repeat on the other side!
ENJOY!
Please note:
- Karli is perfectly imperfect in her demonstration of these :)
- These exercises are intended as general range of motion and basic hip release advice only. They are not specific to your individual needs. If you're experiencing any discomfort or pain please seek professional help.
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Nomad Chiropractic in Mosman NSW has a pregnancy and paediatric focus. Book in online with your Mosman Chiropractors Lucy Bartlett, Olivia Kerr, Kristin Webb and Sandy Ghobrial at www.nomadchiropractic.com.au
Located at: Suite 1, 563 Military Road Mosman NSW 2088
(rear entry -- find the cacti and you'll see our door!)
Ph 02 9969 7503
www.nomadchiropractic.com.au
For More Pregnancy focussed home exercises head to: https://www.nomadchiropractic.com.au/home-exercises-pregnancy
*Note: Karli Plowright moved back to WA in December 2022 and as such is no longer a practitioner at Nomad Chiropractic in Mosman. All of the practitioners at Nomad Chiropractic are trained in the above.